|
Warm Up
|
200 Swim
200 Kick
200 Pull
|
|
|
|
|
Drill Set
|
10 x 25 Freestyle Drill (5 sec rest)
·
2 x 25 Kicking
on back (arms at side)
·
2 x 25 Kicking
on back (slight rotation)
·
2 x 25 Kicking
on back (arm extended)
·
2 x 25 Kicking
on side (arms at side)
·
2 x 25 Kicking
on side (arm extended)
|
|
|
|
|
Main Set
|
4 x through:
·
2 x 100 IM (30
sec rest)
·
3 x 50 swim (10
sec rest)
o
25 fly/25 back
o
25 back/25
breast
o
25 breast/25
free
·
2 x 25 easy
free (10 sec rest)
·
1:00 rest
between sets
|
|
|
|
|
Kick Set
|
250 Kick
·
ODD – Dolphin
·
EVEN - Free
|
|
|
|
|
Cool Down
|
100 easy swim
|
|
|
|
TOTAL: 2800 Yards
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